Foods that keep you active - power food

How about being active throughout the day? Certainly there are POWER foods which can raise your energy levels to keep you fresh always.The day you feel fatigued may be due to the lack of the essential vitamins and minerals in your body. Try on some foods mentioned below that can  ENERGIZE you : 

• OATS :                                                                                                      

Oatmeal is a complex carbohydrate which controls the blood glucose levels thus keeps your stomach full for a longer time. A rich source of Fiber and B-complex vitamins, it definitely enhances the energy in your body. The main component in this is Beta Glucan that helps to maintain normal blood glucose level.     

      

                                                                                 

• NUTS:                                                                                                                            

A combination of walnuts, apricots, peanuts, black raisins, almonds is one of the most healthy snack which also helps in maintaining energy levels in your tiresome day. It also provides with some of the basic essential nutrients like Magnesium, Zinc, Calcium. Also, fiber in the nuts gives a feeling of fullness that controls the hunger pangs.                                                                                                                                                       

• EGGS:                                                                                                                             

 High in Protein and rich in amino acids, this is the one of the superfoods which has multiple benefits. Apart from giving that muscular growth, it helps in boosting the immune system of the body. Ideally, it should be eaten in the morning meal and post any sport activity. Best post-workout meal, ideal for gym goers, athletes, body builders, players..                                                         

• BANANA:                                                                                                                       

An instant energy provider, good source of fiber, excellent for runners, rich source of potassium.This food is the best simple carb that can be given after a sport activitiy, also eating a banana is good way to start your day.

• GREEN TEA :                                                                                                                

Another good way to start your day. rich in antioxidants containing polyphenols which keeps the body full of energy and mind alert. It also helps to prevent Cancer due to the presence of antioxidants.It also keeps the body hydrated.


                                                                                                                                                          

• YOGHURT :                                                                                                                           

A good source of Calcium, protein and B-vitamins, it converts the nutrients into energy. A healthy mid-meal snack that can provide the essential nutrients that boosts immune system. May also be taken in the form of lassi or buttermilk.  

• COCONUT WATER :                                                                                                              

A good source of potassium that maintain the electrolytes in the body. This one is the best natural drink during or after any sport activity. Energy boosting food that is one of a kind which is low in sugar and fats.This will also keep your body hydrated during summers. 
                                                         

• LENTILS :                                                                                                                            

Rich in fiber and protein, this food is mostly overlooked but it helps to enhance the energy levels also maintaining the satiety for a longer duration. It can be taken with other pulses and beans.                                

• DARK CHOCOLATE :                                                                                                          

For chocolate lovers, this one is rich in antioxidants which helps in delay ageing process by keeping the sugars at lower level, and is an instant source of energy.

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 About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.

For Inquiries please contact : info.vaishaligaur@gmail.com
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What to eat for shiny, smooth hair?

Every girl wants to have shiny, long, silky hair. Your hair needs a lot more than a good shampoo to look good. It needs a good diet. Why? Because you need it to reflect your style, your current mood, to give you a different look whenever you want, don't you, can you do that on a bad hair day? Remove your bad hair day's by following these dietary tips.

Healthy hair needs  good amounts of Protein, Zinc, Biotin, Vitamin C and A, Iron, Folic acid, Essential oil and a good PH balance of skin.

Ph balance: An unhealthy scalp is an acidic one, the result of a diet that includes too much tea, coffee or aerated drinks or fried and oily food. This leads to hair loss and dandruff. Trans-fat are unhealthy for hair. Excess intake of fried and spicy food should be restricted. Eat balanced food to maintain PH balance.

What To Eat For Shiny, Smooth Hair?

Protein: A protein deficiency can lead to weak hair .The major sources of protein are Tofu, Soya milk, Paneer, Sprouts, Egg, Fish  and other non-vegetarian products. To digest protein eat sufficient amount of fruits like pineapple and papaya which contain natural enzymes. At least 20% of your daily calories should come from protein. "Remember, hair is about 97% protein,"

Vitamin C: The best source of Vitamin C are Amla, Lemon, Papaya, Kiwi, Guava, Sweet Lime, Oranges. Amla can be consumed by making candies, murabba, chutney, and dried candy.

Iron: Deficiency of iron may cause hair loss. Vitamin c and Iron absorption goes hand in hand. While consuming iron  products add some vitamin c source. Anaemia causes hair fall. Iron is mainly present in lotus stem, Spinach and green leafy vegetables.

Biotin: Biotin is consumed from a wide range of food sources in the diet, but few are particularly rich sources. Foods with a relatively high biotin content include peanut,raw egg yolk (however, the consumption of avidin - containing egg whites with egg yolks minimizes the effectiveness of egg yolk's biotin in one's body), liver, and leafy green vegetables. 

Omega 3 fats:It is good for your hair and heart. It reduces your bad cholesterol and increases your good cholesterol. It is found in flax seed,walnut, pumpkin seeds,almond.

Coconut water: It contains several essential minerals and electrolytes like potassium. Lauric acid present in coconut water gives water conditioning abilities. Lauric acid shields the hair proteins and protects the root of the hair strands preventing hair breakages.

Zinc:. Zinc is mainly present in nuts, flax seeds ,sunflower seeds ,sesame seeds, pine nuts .some breakfast cereals are fortified with zinc.  If you have deficiency of zinc, then include animal sources rather than vegetarian sources.

Vitamin A: It is mainly found in fruits and vegetables of red and yellow colour like in carrot, pepper, cod liver oil, liver, sweet potato, broccoli leaves, butter, kale, spinach, pumpkin,cheddar cheese, egg, papaya, apricot, mango, peas, milk.

Start including these food products in your diet and see the changes in your hair growth and texture within a month.

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About Dt. Vaishali Gaur

After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.

For Inquiries please contact : info.vaishaligaur@gmail.com